To get a big chest, perform a series of chest exercises on a bench, including a decline dumbbell bench press, barbell bench press, decline barbell bench press and incline barbell bench press. Do the series twice a week, completing three sets of each exercise while gradually increasing the weight.
- Complete the decline dumbbell bench press
Adjust the bench so that it tilts backwards. Grab a dumbbell in each hand, and lie back on the bench. Extend your arms straight above you, and slowly lower your arms to your chest while keeping your elbows close to your sides. For the first set, complete 10 repetitions. Increase the weight of the dumbbells, and complete eight repetitions for the second set. For the third set, increase the weight again and complete six repetitions.
- Perform a barbell bench press
Lie back on a bench. Using an overhand grip, grab onto the barbell with your hands placed slightly wider than your shoulders. Lift the barbell above your chest. Hold the barbell with your arms straight, and then slowly lower it to the chest while keeping your elbows tucked in towards the sides of the body.
- Do an incline barbell bench press
Adjust the bench so that it tilts upwards at a 30- to 45-degree angle. Grasp the barbell in the same manner as a regular bench press. Straighten the arms upward, and lock the elbows. Carefully lower the barbell back towards the chest.
- Complete a decline barbell bench press
Adjust the bench so that it tilts backwards. Using an overhand grip, grab onto the barbell, and place your hands slightly wider than the shoulders. Extend your arms straight above you, pause, and then slowly lower the barbell down to your chest while keeping your elbows tucked.